12.4.17 - Monday | CrossFit 312

12.4.17 – Monday

NEWS

Reminder – Mark your calendars for the following CF 312 events!

12/16 – 12 Days of Christmas WOD (sign up for a heat in Zen Planner now)
12/16, 5-8 p.m. – CF 312 Holiday Party @ Green Street Local

101

SKILL/STRENGTH
Push and Split Jerk Technique, then…
Take 10min to build to a heavy Push Press + Split Jerk

METCON
3RFT:
30 Double Unders
15 CTB Pull Ups
10 Push Jerk (135/95)
5 Burpee Pull-ups

CROSSFIT

SKILL/STRENGTH
A. Take 10min to build to a heavy Push Press + Split Jerk
B. EMOMx12
M1: 5 DB Push Press @10X2
M2: 1 Muscle-Ups + 5 Dips

METCON
3RFT:
50 Double Unders
15 CTB Pull Ups
10 Push Jerk (135/95)

 

 

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.

  • Mr. Moran

    Did my 175 burpees yesterday at open gym. Thanks again to everyone that donated to Math Circles of Chicago! I’ll double check that I didn’t miss any donations.

    • Sheb

      just my 50? I cannot believe you did not tape all 175!! That is a lot of burpees, I hope the kids appreciate you Mr. Moran!!!!! And I might want to peek yes.

    • jess

      Sad I missed out on seeing all those Burpees! And so impressed with the work you’re doing in Chicago communities – really amazing to see!

  • Mr. Moran

    Push press / split jerk: worked up to 200 (PP PR)
    Dumbbell PP: 35
    Muscle up into 5 strict dips across

  • Matt Szenda

    AM CROSSFIT
    Andee 9.58
    *Jevon 6.45
    *Mr.Moran 8.24
    Sue 9.49
    *Jesus 9.28
    Goodman 7.40
    Amanda 8.55
    *Jaron 9.30
    Nicole 9.56
    Dave 11.10
    *Ruari 7.26

    Great work AM!

  • Jevon Huang

    1RM PP+SJ: 230
    Dumbells@ 35(4)-45(2)
    Metcon: 6:48*

  • Jaron Kent

    Failed 185 1RM PP+SJ…..
    Dumbells @35 across
    CTB pull ups wrecked me during the metcon

  • Dave Young

    PP+SJ: 95-125-145-165-175-185-195 (PP PR)
    DB PP: #35 across
    MU: 6 kipping dips across, didn’t miss any muscle ups so was happy with that.

    Wod was fun but my hands were killing me, I assume from doing Saturdays 9am wod yesterday and a MU EMOM.

  • Matt Szenda

    NOON
    *Andre 9.55
    Joel 10.03
    Joe 10.56
    Luna+Baby 🙂
    *Christian 🙂
    Michelle 10.56
    Amber 10.42
    Hannah 🙂
    Steph 11.01

  • Andre Santore

    PP+SJ: 195# Missed 205.
    DB: 50#
    MetCon: win for me! 1st one I felt good about dubs!

  • Matt Szenda

    430
    *Szenda 6.28
    Leo 7.45
    *PatZ 8.45
    Grazi 10.08
    *Sevy 9.54
    Crystal 6.40
    *Chris 7.45
    Fitch 🙂

  • jess

    Great work 530 class!!!

    Congrats to Kevin on his 1st Muscle UP!!!

    Daniel 8:39
    Rachel 🙂
    Jon 9:26
    Karly 9:30
    *Andrew 8:04
    Justin 2 🙂
    *Ross 7:04
    *Christina 10:08
    Kevin 6:57
    Pedro 🙂
    Zander 7:25
    *Matt 7:16
    *BG 7:02
    *Miken 8:49

  • Patrick Starck

    PM CrossFit

    *Marcus 12:34
    Matt 10:28
    *Steve 15:37
    Tommy 10:34
    *Rob 14:38
    Alex 10:15
    Cory 12:38
    Kelsy 10:51
    Lindsay 10:31
    Jenny 11:24
    *Powell 7:13
    *Jerry 7:13
    Chase 10:11
    *Christy 11:16